9/16
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Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
Strength
Back Squat (5×3 Back squat @ 81% )
Every 2:00
Pre-MetCon Warm-up
Warm-up
1:00 Bike
5 Box Jump w/Step Down (Increase height each set)
15 Banded Good Morning
-Then-
Build up to Sandbag Clean weight.
5 Box Jump w/Step Down (Increase height each set)
15 Banded Good Morning
-Then-
Build up to Sandbag Clean weight.
2. Workout Prep
1 set (at workout pace)
3/2 Calorie Echo bike
2 Burpee Box Jump Overs (at workout height)
1 Shoulder to Over Head(at workout weight)
Metcon
Metcon (Time)
For time:
30/25 Calorie Echo bike
25 Burpee Box Jump Overs (30/24)
15 Ground to Overhead (155/105)
30/25 Calorie Echo bike
25 Burpee Box Jump Overs (30/24)
15 Ground to Overhead (155/105)
Finisher
Metcon (Checkmark)
3 Sets
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 Back Rack Hold (Heavy)
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 Back Rack Hold (Heavy)
Accessory
Metcon
3 Sets
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
-rest 60-90 seconds between sets-